4/13/2022
CrossFit Megalodon – CrossFit
Warm-up
Run 400
10 leg swings
10 front/side/rear lunges
Mobility
Child’s Pose
Thread the Needle
Lizard/Twisted Lizard
Half Front Split
Frog
Weightlifting
Every 1:15
Back Squat (5 x 2 @ 80%)
Weightlifting
Every 90 seconds
Back Squat (5 x 1 @ 85%)
3 second descent
Get Ready
1st Half of the Burgener Warm Up
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Metcon
Metcon (Time)
12 Min Cap
12-9-6 T2B
9-6-3 Hang Snatch (75/45) RX+(95/65) E(135/95)
5-3-1 Rope Climb
**T2B rx will be knee raises 24-18-12**
**Rope Climbs for rx will be walk ups 15-9-3**
